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  1. #1
    Registered User EagleMan003's Avatar
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    16 Year Old Weight Loss Diet?

    I am training a 16 year old female who is around 5'4" - 140lbs. She is looking to lose about 15-20lbs without going on a crazy subcaloric diet. She probablly needs to get in around a good 1,200-1,500 calories a day. Can someone give me an example diet plan of what she needs to eat in order to achieve her goals. Thanks in advance!
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  2. #2
    Registered User ozigal's Avatar
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    Originally Posted by EagleMan003 View Post
    I am training a 16 year old female who is around 5'4" - 140lbs. She is looking to lose about 15-20lbs without going on a crazy subcaloric diet. She probablly needs to get in around a good 1,200-1,500 calories a day. Can someone give me an example diet plan of what she needs to eat in order to achieve her goals. Thanks in advance!
    what does her training look like? I highly doubt she should be eating between 1200-1500. At 16 a girl is growing like crazy and needs calories to support development. If you add exercise on top of that she's going to need even more calories so they need to be higher.
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  3. #3
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    If you are training her shouldn't you already have an idea of what type of plan she should be on?
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  4. #4
    Fit mom of 2 terracotta's Avatar
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    I wouldn't put her below 1800 calories. She may even need more than that, it depends on her activity level.

    Now, you also should be VERY careful when giving diets to young girls, that they don't get obsessive and/or develop an ED. Rather than something that has to be weighed and measured, I'd suggest something where you just portion sizes by eye, such as a body for life style diet. Also, don't label foods as clean and unclean (healthy and unhealthy is fine). And make sure she understands that treats are fine.
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  5. #5
    Buff bride to be imperfectly_lou's Avatar
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    Originally Posted by EagleMan003 View Post
    I am training a 16 year old female who is around 5'4" - 140lbs. She is looking to lose about 15-20lbs without going on a crazy subcaloric diet. She probablly needs to get in around a good 1,200-1,500 calories a day.
    And the rest..... as the other posters have said, at 16, she is still growing and should not be cutting calories to such an extreme level.

    As a PT, are you allowed to provide nutritional information? I know in certain countries and states of the US, PTs can't as they don't have proper nutritional qualifications.
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  6. #6
    Registered User EagleMan003's Avatar
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    Her mother was asking me to sketch up a quick easy diet for her or some healthy foods to eat. I was thinking something along these lines.

    2 Egg Whites, 1 Whole Egg, Two Slices Whole Wheat Toast w/ natural peanut butter

    1 Breast of Chicken, 1 Cup of Steamed Vegtables, 20 Almonds, 1 Bananna

    1 Piece of Fish or Lean Red Meat or Chicken, 1 Cup of Steamed Vegtables or a Large Salad (light dressing), 1 Servings of Pasta or Brown Rice, 20 Almonds

    1 Tuna Salad for a late night snack if still hungry.

    Do you think this is ok guys?
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  7. #7
    Fit mom of 2 terracotta's Avatar
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    Originally Posted by EagleMan003 View Post
    Her mother was asking me to sketch up a quick easy diet for her or some healthy foods to eat. I was thinking something along these lines.

    2 Egg Whites, 1 Whole Egg, Two Slices Whole Wheat Toast w/ natural peanut butter

    1 Breast of Chicken, 1 Cup of Steamed Vegtables, 20 Almonds, 1 Bananna

    1 Piece of Fish or Lean Red Meat or Chicken, 1 Cup of Steamed Vegtables or a Large Salad (light dressing), 1 Servings of Pasta or Brown Rice, 20 Almonds

    1 Tuna Salad for a late night snack if still hungry.

    Do you think this is ok guys?
    If she's not lactose intolerant, I'd suggest 3 cups of milk per day in addition (or other high calcium dairy servings).
    Last edited by terracotta; 11-19-2007 at 10:19 AM.
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  8. #8
    Registered User ozigal's Avatar
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    Originally Posted by EagleMan003 View Post
    Her mother was asking me to sketch up a quick easy diet for her or some healthy foods to eat. I was thinking something along these lines.

    2 Egg Whites, 1 Whole Egg, Two Slices Whole Wheat Toast w/ natural peanut butter

    1 Breast of Chicken, 1 Cup of Steamed Vegtables, 20 Almonds, 1 Bananna

    1 Piece of Fish or Lean Red Meat or Chicken, 1 Cup of Steamed Vegtables or a Large Salad (light dressing), 1 Servings of Pasta or Brown Rice, 20 Almonds

    1 Tuna Salad for a late night snack if still hungry.

    Do you think this is ok guys?
    those foods are great but i would throw in a few extra meals to add calories. Remember you don't want to drop her calories because she's growing rapidly at that age. Don't label it a diet either or a means of losing weight, etc..., it's better to point out that it's a lifestyle that is going to keep her healthy and give her plenty of energy.
    "Success comes before work...only in the dictionary"

    http://www.forum.bodybuilding.com/showthread.php?t=936089

    http://www.forum.bodybuilding.com/showthread.php?t=937460&highlight=ozigal
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